Month: March 2025

Skill

7 sets of:
3 strict ring dips
Max set of strict pull ups

Rest about 90 seconds between sets.

See if you can bump up your total pull up count from what you got two weeks ago.

Workout of the Day

AMRAP in 10 minutes:
21 thrusters
12 toes to bar

Keep the thruster weight light enough that finishing each round in 2 sets is not out of the question. If you’re pushing hard and are strong on the movement, you might even be hanging onto unbroken thrusters throughout the workout. Modify the range of motion on the toes to bar so that they never take more than 3 or 4 quick sets.

standard: 55/45
rx and sport: 75/55
metcon: 5×1:40 on, 0:20 off

Skill

EMOM for 10 minutes:
Slow pull snatch high pull
Slow pull power snatch

We’re practicing good positioning by slowing down the pull off the floor to take a full 3 seconds before we pass the knee and accelerate through the hip. Use the high pull to prime the tempo and positioning, and then follow through on the second rep.

Workout of the Day

4 rounds:
0:40 of hang power cleans
1:20 of calories
2:00 of rest

Pick a hang power clean weight at which you can hit a few small sets in the 40 seconds you have on the barbell. Make a quick transition onto your machine each round and push hard; you have a full 2 minutes to recover, and you’re only doing this 4 times.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×2:00 on, 2:00 off

Workout of the Day

For time:
1,000 meter run
5 rounds of 12 push jerks and 40 double unders
1,000 meter run

27 minute time cap

Use a push jerk weight that lets you finish each round of 12 in no more than two sets. Scale the jump rope volume and difficulty to something that you can complete in 45 seconds or less. Do your best to stick with the full 1,000 meter runs unless that’s a very challenging movement for you. In that case drop it down to 800 or 500.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 5×3:00 on, 1:00 off

Workout of the Day

It’s Bring a Friend Day!

We’ll have free drop-ins at both the 8:30 and 9:30, no need for your friend to sign up ahead of time. Hope to see you there!

Workout of the Day:

AMRAP in 20 minutes, with a partner:
300 meter plate carry, together
25 sychro air squats
2 minute total plank hold, one partner holding while the other rests

Choose a plate that you’re comfortable carrying for about half of the 300 meter distance; you’ll run with your partner and switch who’s carrying the plate whenever you want. When you get back to the gym, complete 25 synchro air squats, working at the same time. After the squats, you and your partner will accumulate 2 minutes in a plank hold. One person will hold in the plank at a time, and when that person needs a break the partner will start. Switch as many times as you need to accumulate 2 minutes.

Workout of the Day

10 rounds:
1 minute of kettlebell swings
1 minute of wall balls

At the start of each minute, complete 5 burpees. Record your total number of swings plus wall balls at the end of the workout.

Happy Birthday, Collette! This workout is one of her favorites, and a repeat from last year.

Pick a manageable swing weight for this one! This is a 20 minute workout, so you don’t want to be struggling with any of the 3 movements right out of the gates. If 5 burpees per minute (100 total) is too much for you, drop the number down to 4 or 3.

standard: 16/12 kg KB, 12/8 lb ball
rx and sport: 24/16 kg KB, 20/14 lb ball
metcon: 10×1:00 on, 1:00 off

Skill

Stretching, to be done after the workout.

15 minutes of your coach’s choice, or:

2 minute pigeon per side
2 minute lunge stretch per side
1 minute twisted cross per side
2 minute standing straddle
1 minute half saddle per side

Skill

5 rounds:
1 minute supine plank on the boxes
Max L-hang or tuck hang from the bar

Rest about 90 seconds between rounds.

For the box supine plank, set up two soft boxes about 4-5 feet apart and lie on your back with your heels on one box and your shoulders on the other. If you need to make it a little tougher, add a 15, 25, or 35 pound plate to your hips. For the L-hang or tuck hang, keep your knees above the height of your hips and extend your legs to a degree that lets you hold for about 10-20 seconds.

Workout of the Day

For time:
27-21-15-9
Devil press
30 sit ups before each round

16 minute time cap

Use a dumbbell weight that you’re comfortable snatching for decently high volume, and try to settle into a steady pace on the devil press. Try to speed up on the sit ups, and not slow down on the devil presses.

standard: 35/20
rx and sport: 50/35
metcon: 4×2:30 on, 0:30 off

Skill

Front squat
4 sets of 8 reps

Target about 65% of your max

We’re bumping the volume up and pulling the weight down; be conservative with your loading today so that holding across all 4 sets of 8 reps at the same weight isn’t out of the question.

Workout of the Day

5 rounds:
1 minute of kettlebell swings
1 minute of push ups
1 minute of calories

Go with a middle-of-the-road kettlebell weight today; it shouldn’t be the heaviest weight you use, and it shouldn’t be the lightest. Scale the push up difficulty so that you’re able to maintain at least small sets for the majority of the workout, only dropping to singles towards the very end of the intervals, if at all. Add up all of your reps and calories at the end of the workout.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 5×2:00 on, 1:00 off

Skill

7 sets:
3 strict pull ups
3 strict ring dips into a ring support hold

Rest about 90 seconds between sets

Scale the pull ups and dips so that you can complete them unbroken, but with some challenge. Hold at the top of your last dip for a good 5-20 seconds on the ring support hold if you’re able.

Workout of the Day

AMRAP in 8 minutes:
10 overhead lunges
35 crossovers

Grab an overhead lunge weight that makes you question whether you can go unbroken across the whole 8 minute workout. If the overhead position is at all sketchy or unstable, drop it down to a front rack lunges. Modify the jump rope volume and difficulty so that it takes no more than about 45 seconds per round.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×1:40 on, 0:20 off

Skill

EMOM for 10 minutes:
Hang power clean
Power clean

Hit good full extension on the hang power clean, then keep the same degree of extension on the second rep from the floor. Feel free to add weight, as long as it stays pretty.

Workout of the Day

AMRAP in 7 minutes:
10 deadlifts
10 toes to bar

Rest 2 minutes

AMRAP in 7 minutes: Calories

Scoring: Add up all your rep and calories. 5 rounds on the first half (100 reps) plus 87 calories on the second half would be 187.

Use a tough deadlift weight, but not the heaviest that you use in a workout; 10 reps shouldn’t take more than 3 quick sets. Scale the toes to bar so that you’re able to do sets of 3-5 throughout the workout.

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 7:00 on, 2:00 off, 7:00 on

Workout of the Day

AMRAP in 20 minutes:
12 strict presses
16 box jump overs
200 meter run

Use a barbell weight that lets you finish the strict presses in 2 or 3 sets each round. Settle into a steady cadence on the box jump overs and run, making sure that you’ve got energy and focus to land each box jump over safely.

standard: 65/45 pound bar, 20/12 inch box
rx: 95/65 pound bar, 24/20 inch box
sport: 115/85 pound bar, 24/20 inch box
metcon: 5×3:00 on, 1:00 off